The Ottawa Full Distance Triathlon is no small feat—3.8 km swim in the Ottawa River, 180 km of closed-road cycling past Embassy Row and serene eastern landscapes, and a 42.2 km run through the heart of Canada’s capital. If you're a Senior Triathlete 60+, you need a focused, science-based approach to prepare effectively.
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This 24-week Full Distance Triathlon training plan is built for senior athletes 60+ seeking endurance, resilience, and safe progression. Before beginning, we recommend a 4–6 week base endurance phase to establish aerobic fitness. From Week 1, the plan incorporates structured VO2 intervals to stimulate aerobic adaptation while protecting your longevity in training.
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✅ Why This Plan Works for Senior Triathletes
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✅ Strength and Bone Health
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Resistance training designed to prevent age-related muscle loss and support joint stability.
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✅ Low-Impact Endurance Building
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Emphasis on Zone 2/3 heart rate training for cardiovascular efficiency without overtraining.
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✅ Preserve Speed and Efficiency
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Weekly VO2 max intervals to maintain race pace and metabolic power.
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✅ Neuromuscular Conditioning
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Skill-based drills improve coordination, transitions, and movement economy.
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✅ What You’ll Train With
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Progressive Weekly Load: Starting at 8 hours/week, building to 16 hours
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Swim: 88 technique and endurance sessions (34 hours total)
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Bike: 88 power-focused rides (129 hours total)
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Run: 70 strategic workouts (61 hours total)
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Strength: 38 sessions tailored to seniors (25 hours total)
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✅ Key Features
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🏊♂️ Swim technique videos for efficiency in open water
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💓 Workouts structured by heart rate, RPE, and power zones
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🧱 Advanced brick sessions for strong transitions
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🔁 Device-compatible training structure
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🧘 Mobility and strength routines specific to older athletes
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🎯 Your Path to Ottawa Starts Here
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This plan prepares you to handle Ottawa’s unique course profile with confidence. From the cool waters of Britannia Park to the Parliament finish line, you’ll arrive ready, resilient, and race-day strong.
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👉 Purchase today and train with built-in email coach support—real guidance from real coaches who understand senior endurance athletes.
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Register Here
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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DISCOVER MORE CANADA TRAINING OPTIONS
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UNLOCK MORE SENIOR 60+ TRAINING PATHS →
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Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.